How to Prepare for Police Academy Fitness Testing

5 Strategies to Dominate Fitness Testing at the Police Academy

Fitness testing is one of the first challenges you’ll face at the police academy, and it sets the tone for your physical readiness throughout training. From timed runs to strength assessments, excelling in these tests demonstrates your commitment to the demanding career ahead. Here’s how to prepare and perform your best.

1. Know the Fitness Test Components

Most police academies include tests like push-ups, sit-ups, running, and possibly more specialized tasks like obstacle courses or weight dragging. Understanding what’s required will help you focus your training.

Tip: Contact your academy or recruiter for a breakdown of the fitness test and practice each component regularly.

2. Build a Comprehensive Workout Routine

Excelling in fitness tests requires a balance of cardiovascular endurance, muscular strength, and flexibility. A well-rounded workout plan will target all these areas.

Tip: Include running, strength training, and mobility exercises in your weekly routine. For example, alternate between cardio days and resistance training to improve overall fitness.

3. Focus on Core Strength

Many tests, like sit-ups or obstacle courses, rely heavily on core stability. A strong core also supports proper form during other exercises, reducing injury risk.

Tip: Add planks, Russian twists, and leg raises to your workouts. Aim to hold a plank for at least one minute to test your progress.

4. Practice Mental Toughness

Fitness testing isn’t just physical—it’s a mental challenge as well. Pushing through discomfort and staying focused can make all the difference on test day.

Tip: Use visualization techniques to imagine yourself succeeding in each test component. Positive self-talk can help you push through tough moments.

5. Prioritize Recovery and Nutrition

Recovery is just as important as training. Proper rest and a balanced diet ensure your body is ready to perform at its best.

Tip: Fuel your body with lean proteins, complex carbs, and plenty of water. Get at least 7–8 hours of sleep to allow your muscles to recover fully.

Dominating the police academy fitness test takes preparation, persistence, and a strong mindset. By building a comprehensive fitness routine and focusing on recovery, you’ll be ready to conquer every challenge and set yourself up for success in your training and career.

For more advice on excelling at the police academy, visit www.armoganct.com.

Best,
Barbara
Armogan Training Team